CrossFit - Greg Glassman

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. - Greg Glassman

CrossFit is constantly varied functional movements performed at high intensity.

Thursday, September 12, 2019

OPEN GYM: Metcon - SLIPS

Thursday, September 12, 2019

Crossfit Golden - Open Gym

1100

Warm Up

90 second row
15 air squats
14 walking lunges

Metcon

Metcon (4 Rounds for time)

Every 8 minutes, for 32 minutes (4 sets):
20/15 Calories of Rowing
20 Dumbbell Squats (50/35 lb DBs)
20 Walking Lunges with DB Farmer’s Carry (50/35 lbs)
800 Meter Run

After reading the white board, I scaled this pretty aggressively and originally planned on doing 2-3 rounds.  I ended up with 20 Cal Row, 20 air squats, 20 unweighted walking lunges, 600m runs.  My goal was 1 minute rest between rounds.

R1 - 6:44
R2 - 6:55
R3 - 7:06
R4 - 7:26

Total - 28:11

I could not imagine doing this weighted.

SLIPS

Front Scale - 2x10 sec
Back Scale - 2x 10 sec

L-sit - 3x10 sec tuck

Inversions - 2 HSPU to 3 abmats; 2 negatives to 2 abmats

Plank - 1 min arms outstretched; 30 sec with arms towards abdomen

Pull-Ups 

6-4-3 strict + 1 kipping

GHD

2x5 Hip Extensions
2x5 Sit-ups

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